Jump Rope Workouts for All Athletes, From Beginners to Boxers
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Getting in a cardio workout from home can be tricky, especially if you don’t have enough space for a treadmill or elliptical. Jumping rope is one of the simplest cardio workouts you can perform just about anywhere, and it requires only a singular piece of equipment: a jump rope. This high-intensity form of exercise boasts numerous benefits, including improved fitness and reduced risk of injury, according to a study published in Revista Brasileira de Medicina do Esporte.
We tapped Steven Asch, certified Muay Thai instructor, to create three jump rope workouts. Jump roping is a core part of his workout routine as an avid Muay Thai kickboxer. “It’s an accessible type of workout, while helping with your hand-eye coordination, composure and breathing when fatigued,” he says.
Read on to discover high-intensity workouts for all levels with equipment that fits in the palm of your hand.
Jump Rope Workout for Beginners
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If you haven’t unfurled a jump rope since your grade school playground days, you’ll want to start slow and build up to more advanced jump rope routines. As you progress, you’ll quickly realize there’s far more to jump rope than simple hops; you’ll be able to incorporate different styles and tricks to keep things interesting and challenging. But first, find your rhythm with the rope and master the basic jump before worrying about more challenging moves.
While this beginner workout does exclude the most tricky moves like double jumps (also known as double-unders), you get some variety in the form of high knees.
How to do it: This workout incorporates jump rope and bodyweight moves. Perform each exercise for the duration listed, resting for one minute between sets. Complete the circuit three times.
Two-minute jump rope: Spend one minute skipping at a moderate pace followed by one minute skipping with high knees at a pace you can maintain a safe balance.
Perform the following bodyweight circuit:
- 10 push-ups
- 20 squats (option to uplevel with jump squats)
- Hold a 30- to 60-second plank.
Rest and repeat.
HIIT Jump Rope Workout
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How to do it: This workout incorporates jump rope and bodyweight moves. Perform each exercise for the duration listed, resting for 30 to 60 seconds between sets (depending on desired intensity). Complete the circuit three times.
Three-minute jump rope: Jump at a moderate pace for one minute. Then, speed up for one minute. End with one minute of high knees. (To uplevel the exercise, complete 30 seconds of high knees and 30 seconds of double jumps).
Perform the following bodyweight circuit:
- Perform 60 high knees
- Perform 40 mountain climbers
- Perform 20 burpees
Rest and repeat.
Related Post: The Best Jump Ropes for Cardio Workouts
Traditional Muay Thai Jump Rope Warm-Up
By targeting cardiovascular fitness, footwork, timing, agility and mental focus, jumping rope is an effective cardio workout for Muay Thai fighters. And fair warning: There’s a higher degree of difficulty to execute many of these moves, which include double jumps and push-up burpees.
How to do it: Perform each exercise for the duration listed, resting for 30 seconds between sets. Complete the circuit three times
Three-minute jump rope: Begin at a moderate pace for one minute. Then, speed up for one minute. End by alternating between 10 double jumps and 10 high knees at full intensity for one minute.
Perform the following bodyweight circuit:
- Perform 10 burpees with push-ups
- Perform 30 squats
- Perform 30 push-ups
- Perform 50 sit-ups
Rest and repeat.
Benefits of Jump Rope Workouts
This will come as no surprise to anyone who has experienced the effort exerted when you jump rope, but there’s a host of physical benefits. Jump rope workouts can benefit your resting heart rate, body mass index, fat mass, cardiorespiratory endurance, upper- and lower-body strength and flexibility, according to a systematic review published in The Journal of Sports Sciences.
Jump rope workouts are a highly accessible type of aerobic exercise; users only need some space and a jump rope—an inexpensive piece of equipment. While some folks may want to shell out for a high-end, tech-savvy rope, a fancy rope is by no means a requirement to get the benefits of a jump rope workout. Jump rope workouts are also a good option for busy people who prefer an efficient workout, since a short session goes a long way.
Some people might wonder if they can build muscle through a regimen of jump rope workouts, especially if you’re using a weighted jump rope. Using a weighted rope increased coordination and eccentric endurance in the participants of this study published in the Journal of Sports Medicine and Physical Fitness. “Weighted ropes are a staple of any proper Muay Thai gym,” Asch says.
If your focus is on building muscle though, you should also incorporate strength training, such as biceps curls and rows or lunges and squats using dumbbells, between jump rope sets.
Our Favorite Jump Ropes
Crossrope AMP
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I was able to test a high-end jump rope from Crossrope AMP, one of our top picks for weighted jump ropes. I’ll admit I found the Crossrope AMP to be an intimidating jump rope as a beginner: the Bluetooth-enabled handles, weighted ropes and ropeless attachments are a lot to wrangle if you’re just starting off. However, I quickly found the ropeless attachments helped ease me into the jumping cadence. And, without a lengthy rope to swing around, I was able to use the jump rope in my small home gym area.
The ropeless attachments are exactly what they sound like: essentially “stumps” of jump rope ends, that allow you to swing your wrists and imitate the feeling of jumping rope, without needing the space to accommodate the length of an entire rope. More importantly for me, I could practice getting into the rhythm without the pressure of clearing the rope.
However, if you have the space and skills to use the weighted ropes, you can really take advantage of the Crossrope. Whatever you decide, it’s a swift and seamless process to switch out the roped and ropeless handle attachments, and the handles also feature Bluetooth connectivity to count your jumps when paired with the Crossrope app.
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TRX Weighted Jump Rope
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The TRX Weighted Jump Rope is one of our favorite jump ropes for boxing workouts, featuring a half-pound weight in each handle to up the effort of your workout. The handles have a durable, grippy rubber layer to complement this higher weight, so you can comfortably maintain a tight grip during fast-paced jumping. The 10-foot adjustable vinyl-coated cable with a solid PVC interior ensures longevity, and the coated wire with steel bearings ensures smooth, snag-free rotation.
Bala The Jump Rope
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Like Bala's weighted bangles, the brand’s jump rope (available in five colors) is aesthetic and effective. Comfy silicone handles stay grippy when you work up a sweat, and the rope is adjustable to accommodate all heights. If the rope reaches the point where it’s seen better days, you can retire it and replace it with a fresh one—Bala provides an extra rope to snap into the handles.
Echelon Adjustable Jump Rope
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Echelon makes some of our favorite affordable fitness equipment, and the adjustable jump rope is no exception. For under $20, you can get a great starter rope. If you’re still honing proper form, you probably don’t want to jump right in with a weighted rope. The Echelon adjustable rope can help you start on the right foot without breaking the bank.
Final Thoughts: Should You Give Jump Rope Workouts a Try?
If you’re ready to graduate from jumping jacks to jump rope, you won’t be disappointed. The challenge of matching your jumps with the rhythm of the rope helps hone both your mental and physical acuity. Just don’t be too hard on yourself if you find jump rope workouts to be exceptionally challenging when you start out; it’s one of the more intense forms of cardio training out there and involves coordination and timing to execute correctly.
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